Competing in powerlifting is exciting and fun. You work hard for months or years to show up and lift as much weight as possible.

 

The atmosphere, cheering crowd, and fulfilment of lifting more weight than ever before can almost feel addictive.

 

However, as you’ve probably noticed, it’s all over in the blink of an eye. Before you know it, the winners are announced, the competition is wrapped up, and the cheering crowd has gone home.

 

So, what can you do about it, especially if the next competition is way down the road? How do you bring back the excitement and stay motivated to grind day in and day out?

 

First, Take a Step Back

 

Preparing for a competition is a long and challenging process that takes a lot of discipline, hard work, and sacrifice.

 

You often have to train when you don’t feel like it, stick to your nutrition plan when all you want is a burger with fries, and push yourself to your limits. You must also plan your training blocks carefully to peak at the right moment.

 

All of that takes its toll on your body and mind. So, when the competition is over, the last thing you want to do is return to the gym and max out.

 

You can max out if you feel the need to, but that often does more harm than good. Instead of giving your body and mind much-needed rest, you continue pushing yourself to your limits, which can affect your training outcomes in the following weeks or months.

 

Plus, maxing out after pushing yourself hard for months can put you at risk of an injury that can take you out of the gym for a long time.

 

Give yourself some time off, or at least pivot into a less challenging block, where you focus on accessory lifts, muscle activation, getting a pump, and enjoying your training at a manageable RPE of 6 to 7.

 

Follow a Structured Program

 

Just because we recommend not maxing out doesn’t mean your training should stop being structured. Following a training plan is still beneficial for your long-term progress and motivation.

 

You might ‘ditch’ heavy training for a while, but you should still have a plan and know precisely what you’ll do each time you enter the gym.

 

On That Note, Continue Working With a Coach

 

If you’ve been working with a powerlifting coach leading up to your competition, don’t stop once it’s over.

 

While it might seem unnecessary to get professional guidance at such a point, especially if your next competition is many months away, a coach can provide a lot of value.

 

For one, your coach can create an effective workout plan to keep you on track and help you see remarkable improvements. Even if you’re not going to compete any time soon, minor progress can add up to huge improvements down the road.

 

Your coach can also help you stay healthy and injury-free in the off-season by providing good guidance and helping you determine when to push yourself or take a step back.

 

Aside from that, your coach can provide support, motivation, and accountability for you to show up and keep working hard, not losing sight of your goals.

 

Looking for more personalised advice on your training? Book a free consultation with our coaches today.